Evening Yoga to Unwind: A Gentle Routine for Better Sleep

Some nights you get into bed and your body is tired … but your head is still going. You rehearse conversations, make the plan for tomorrow or just experience that wired-but-wearied feeling. If any of that sounds like yourself, you’re not doing anything “wrong”.. It’s simply how a busy nervous system behaves.

That’s where evening yoga can help. Not the sweaty, fast kind. I mean slow, steady gentle yoga for sleep—the sort that tells your body, “We’re safe now. We can switch off.” You don’t need perfect flexibility. You don’t need an hour. You only need a small routine you can repeat, even on ordinary days.

Here is a peaceful practice I tend to teach at YOGA COTSWOLD. It is simple, it is silent and it was designed for real life.

Why Evening Yoga Works for Sleep

During the day we’re in “go mode”. We sit, rush, carry stress in our shoulders, and breathe shallow without noticing. Then, at night, we expect the body to magically relax. But the body needs a bridge.

Yoga to unwind creates that bridge You start to downshift because you’re slow and your breath is deliberate. Then, when your muscles relax, typically so does your mind.

You might notice:

• less tightness in hips, lower back, and shoulders
  

• calmer breathing and a slower heartbeat
  

• fewer “busy thoughts” right before bed
  

• a smoother sensation when you finally lie down

It’s no miracle cure, but it’s a powerful habit — particularly when you make it gentle and repeat it often. Get details on Yoga Teacher in Cheltenham.

Set the Mood (Simple, Not Fussy)

Before you start, try to make the room feel like evening.

• Dim the lights if you can
  

• Put your phone away (even across the room helps)
  

• Wear warm and comfy clothing
  

• Keep a blanket nearby (seriously—warmth matters)
  

• Use a cushion or two if you’ve got them
  

And if you have just eaten a big dinner, wait for a while, before doing forward folds. A little room in the belly, and everything feels easier. Looking for a Yoga Teacher in Leckhampton?

A Gentle Evening Yoga Routine (15–25 Minutes)

This isn’t about pushing. If it feels sharp or pinchy, come out of it. If you get sleepy halfway through, that’s actually a good thing.

1) Arrive With Breath (2 minutes)

Part of cushion or edge of sofa. Place your hands on your thighs.

Inhale through your nose for a count of 4.

Exhale through your nose for a count of 6.

Do that slowly for 8–10 rounds.

Longer exhales are a quiet trick for relaxation yoga—they tell your system it can settle.

2) Cat–Cow (1–2 minutes)

Come onto hands and knees.

• Inhale: rise the chest a little and soften the bell

• Exhale: round your back slightly, chin to the chest

Keep it small. Keep it smooth. This is more like “spinal massage” than a workout.

3) Child’s Pose (2 minutes)

Open knees wide and bring big toes together; fold forward.

Arms can sweep out or relax at our sides.

If your knees feel grumpy, slide a folded blanket behind them.

Breathe into your back ribs. Let the forehead rest heavy.

This pose alone can be enough on some nights.

4) Low Lunge (1 minute each side)

Bring your right foot forward between your hands and lower the left knee to the ground.

Remain upright or on the floor, hands down — whatever feels more peaceful.

Let the hips drop gently. No forcing.

Swap sides after a minute.

Hips get tight from sitting, and tight hips can keep the lower back “on”. So this is brilliant for bedtime.

5) Seated Forward Fold (2 minutes)

Sit with legs out long, or bend your knees if it’s more comfortable. Fold forward slowly.

Here’s the rule: your breath should stay easy.

If you’re holding your breath, you’ve gone too far.

This is gentle yoga for sleep, not a stretching competition.

6) Supine Twist (1 minute each side)

Lie on your back. Hug your knees in for a moment.

Then drop knees to the right, and look left if it feels OK.

If your knees hover, place a cushion under them.

Stay for a minute, then change sides.

Twists are calming because they feel like you’re “putting the spine back in place” after the day.

7) Legs Up the Wall (3–5 minutes)

Scoot your hips near a wall and stretch your legs up.

Bend the knees slightly if hamstrings are tight.

Rest arms by your sides, palms open.

This is a favourite for evening yoga for better sleep. It’s simple, but it can make your whole body feel heavy in a good way.

8) Savasana (3–5 minutes)

Lie down. Put a blanket over you.

Let your feet fall open naturally. Soften your jaw.

If your mind starts chatting, try this:

• Inhale: “I’m here.”
  

• Exhale: “I let go.”
  

No drama if thoughts appear. Thoughts are normal. You just return to the exhale again and again.

When you’re ready, roll onto your side for a breath or two. Then come up slowly. Get details on Yoga Teacher in Pittville.

Make It a Habit Without Overthinking It

The best bedtime routine is the one you’ll actually do.

So:

• keep it short on busy nights
  

• do the same few poses again and again
  

• aim for “often”, not “perfect”
  

• treat it like brushing your teeth—just part of evening life
  

Also, try not to jump straight back onto your phone afterwards. Even two minutes of scrolling can wake the brain right back up.

Related Articles:

» Yoga for Chronic Pain and Inflammation

» Yoga for Lower Back Pain: A 15-Minute Daily Sequence

» Yoga for Swimmers: Shoulder Stability & Breath Control

» Pelvic Floor-Friendly Yoga: Strength Without Strain

» Morning Yoga for Beginners: 10-Minute Wake-Up Flow

Common Mistakes That Keep You Awake

A few things can accidentally make evening practice too energising:

• intense backbends late at night
  

• strong core work or fast flows
  

• deep stretches that make you grimace
  

• practising in a cold room without a blanket
  

Instead, keep it soft, warm, and slow. That’s the sweet spot for yoga to unwind.

FAQs: Evening Yoga and Better Sleep

1) What time should I practise evening yoga?

Usually 30–90 minutes before bed works well.

2) How long should the routine be?

10 minutes helps. 15–25 minutes is even better if you’ve got the time.

3) Can beginners do this?

Yes. This routine is beginner-friendly and very gentle.

4) Will yoga fix my sleep straight away?

Sometimes you’ll feel calmer immediately. Better sleep often builds over a couple of weeks.

5) Do I need props?

Not really, but a cushion and blanket make it much more comfortable.

6) What if I’m not flexible?

That’s completely fine. You care more about comfort than mobility.

7) Is it OK to do yoga in bed?

That’s completely fine. In the end, comfort is more important than freedom of motion.

8) What if Savasana feels restless?

Use a pillow under your knees and intentionally lengthen your exhale. Restlessness usually eases.

9) Which poses are best for stress at night?

Child’s Pose, supine twists, legs up the wall, and Savasana are great.

10) Can I do this every day?

Yes, and daily gentle practice often works best for sleep.

11) What if I have back pain?

Go slowly, use support, and avoid forcing forward folds. If pain continues, get professional advice.

12) Should I add meditation?

You can, but it’s optional. Even basic breath consciousness will do the trick.